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This week’s American Heart theme is to move more. Move more and sit less! Building into daily activity is one step at a time. Walking is one of the easiest ways to move more! For most people, it’s safe, easy to stick with, and low- or no-cost. It doesn’t require any special skills or equipment. For such a simple activity, it has so many benefits.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week. That is 30 minutes a day, 5 days a week.
If it’s been awhile since you been active, simply start walking. Park further away to increase your daily steps. Grab a friend or family member and go for a walk. Start slow but also listen to your body, if are experience any discomfort, stop and discuss with your doctor. Other non-impact exercise is swimming and cycling to incorporate into moving more.
Research has shown that walking at a lively pace at least 150 minutes a week can help you:
- Think better, feel better and sleep better.
- Reduce your risk of serious diseases like heart disease, stroke, diabetes and several types of cancer.
- Improve your blood pressure, blood sugar and blood cholesterol levels.
- Increase your energy and stamina.
- Improve your mental and emotional well-being and and reduce risk of depression.
- Improve memory and reduce your risk of dementia.
- Boost bone strength and reduce your risk of osteoporosis.
- Prevent weight gain
American Heart has a great article “why is Walking the Most Popular form of Exercise”. Which provides additional resources.
Want to create your own walking club American Heart has a article on this topic. Start or Join a Walking Club
Adding a pedometer is a great tool to help increase those steps. Pedometers aren’t 100% accurate but I believe it’s a great tool to help gauge your daily steps and set goals week to week to increase your weekly average steps. I love my Fitbit but here are some other budget friendly watches